My Marathon Training Plan

So it’s finally here…time to train for the NYC Marathon. This week is week 1. I was going to do a 16 or 18 week plan, but then read about the benefits of a 20 week plan. Like having more time to gradually build up and also more flexbility if you miss some runs due to unforseen circumstances. So I decided to do the 20 week intermediate plan from Running a Marathon For Dummies by Jason Karp.

(Bought these books together and highly recommend Champion’s Mind too.)

I have chatted with Jason a few times previously and that’s how I learned of his book. I was debating between this plan and Hansons. I have used Hansons before (2011 NYC Marathon) which lead to a PR, but I wanted to try something new AND believe this plan might better suit my weaknesses.

For instance, tempo runs and long runs are very challenging for me. I dread them. Track workouts are no big deal. I love them and while they can be hard, I never doubt that I will be able to do it (unlike tempos and long runs).

This plan has a heavy emphasis on tempo runs and intervals, and then in the later weeks starts adding VO2 Max intervals as well. The intermediate plan peaks aaround 50 MPW I believe. The book also offers a beginner and advanced plan. Here’s a shot of one of the training plan pages (this is the advanced plan)

This is the first time I’m going into a plan with somewhat of a base. While I was only running 15-20 miles per week, I’ve been consistent with that and my cycling classes since January, so I am WAY fitter than any other time I have started a plan (aka at 0 miles per week lol).

The first track/tempo interval workout this week was:

2 mile warm-up

3×1 mile at threshold pace (for me, 10 min./mile but I ended up doing 9:30ish pace because I had read the wrong pace chart lol)

1 mile cool-down

I actually did 1 mile warm-up + 1 lap cooldown because of time constraints.

But I actually felt really good. It was a big challenging but doable. I honestly doubted myself going into the run – I figured I’d do 1 rep of the mile then have to drop down to 400s or something. Because 1) it was super hot and 2) I haven’t done mile repeats in years probably. No joke. And this is in week ONE!

I am feeling good though – I know it’s only week 1 of 20, and I know it’s only one track workout, but I think it bodes well that I was able to finish mile repeats strong and on pace. I actually progressively ran faster too. So here’s to hoping it continues and I can FINALLY get a marathon PR, since Chicago was such a disaster.

I will be interviewing Dr. Jason Karp, the author of this plan, soon, so stay tuned for more info from him. And if you have any specific questions about running and marathon training, leave them below so I can send them to him!

SIDENOTE: If you follow me on social media, you’ve probably already seen this, but my mom and I finally started a running group! We met this other guy through a friend, who is connected with Asuncion Runners in Paraguay (my native country). So we decided to do a New Jersey chapter of that group. It’s not only Paraguays, but also from other countries. I’ve talked with my mom forever about starting a running group for the Latinos in the area. Many are new to running and just need some guidance and support from others – which is exactly what our group aims to offer. We are running our first 5K together this Saturday!

I know many have said it, but running with a group really does make runs go by faster and it’s nice to have that camaraderie. I’ve been named the official Coach of the group

Do you have a running group? How did you meet them/join them?

What training plan are you following at the moment?

Leave your running questions below so I can share with Dr. Jason Karp!

Awesome! It’s always fun to hear about other people’s training plans. I am training for marathon no. 2 (Portland October 9) and using a plan from Marathon Training Academy. I have also signed up for a clinic through my local running store, so they have become my weekly run group!Danielle @ Wild Coast Tales recently posted…3 days in Kelowna: where to go, what to eat & drink